A lucky 13 witnessed yet another nearly flawless Q by YHC at Hammer this morning. I can pretty much almost always guarantee a nearly flawless Q 99.7% percent of the time, and that figure rises slightly with each passing Q. Just come see for yourself some day…
Conditions – 57 degrees, low humidity, aka excellent
The Thang
COP – Warm-up
- SSH – 10 IC
- Merkins – 10 IC
- Squats – 10 IC
Mosey to playground
- 5 pull-ups
- 10 iron cross
- 15 heel tap crunches
- X 5
Mosey left down Satchel Ford, then R onto Briarfield and down to the bottom of the U shaped street for some hill work
Round 1
- Sprint to the top of the Sylvan side
- 8 wide arm merkins
- 8 merkins
- 8 hand release merkins
- Run back down to bottom of the U
- 10 burpees
- Sprint to the top of the Satchel Ford side
- Repeat merkin sequence
- Back down to the bottom
- Repeat burpees
Round 2
- Sprint halfway up hill on Sylvan side
- 5 wide arm merkins
- 5 merkins
- 5 hand release merkins
- Run back down to bottom of the U
- 10 jump squats (5 each leg)
- Sprint halfway up hill on Satchel Ford side
- Repeat merkin sequence
- Back down to bottom
- Repeat jump squats
Round 3
- Sprint to the top of the Sylvan side
- Back down to bottom
- Sprint to the top of the Satchel Ford side
Mosey to COT
Slum Dog Squats #crowdpleaser
- Think Hustler merkins but with squats instead of merkins and calf raises instead of overhead press
- 1 squat
- 4 calf raises
- 2 squats
- 8 calf raises
- 3 squats
- 12 calf raises
- you get the picture, all the way up to 10 squats and 40 calf raises
Ab finisher
- 20 big boy situps
- 20 LBCs
- 20 big boy situps
- 20 LBCs
COT
BOM Prayer (Wutang virus approved, ie limited physical contact)
Moleskin
- Wally farted a lot and took a dump in the porter john at the baseball field during COT, questionable as to whether he wiped or not
Announcements
- Need for Speed help needed for event in May
- Blowout on the Q next Tuesday
- Sprintvergence with Swampfox next Thursday